How to Get Rid of Neck Fat: 7 Effective Exercises You Need to Try!

Are you tired of feeling self-conscious about your neck fat? Do you avoid certain clothing styles because they accentuate your double chin or fat pad on the back of your neck? You’re not alone. Neck fat can be stubborn and frustrating to get rid of, but there are effective exercises you can try to tone and tighten the muscles in this area.

Neck fat is a common concern for many people, and it can be caused by a variety of factors such as genetics, aging, and weight gain. Unfortunately, it’s not possible to spot-reduce fat, so losing weight overall is necessary to reduce neck fat. However, there are specific exercises that can help target the muscles in your neck and improve their appearance.

If you’re struggling to get rid of neck fat, don’t despair. In this article, we will explore seven effective exercises that you can do at home to help tighten and tone the muscles in your neck. Whether you’re trying to reduce a double chin, slim down a fat neck, or get rid of the fat pad on the back of your neck, these exercises can help you achieve your goals. So let’s get started!

How To Get Rid Of Neck Fat Under Chin

how to get rid of neck fat

Embrace A Healthy Lifestyle:

One of the fundamental steps in reducing neck fat is to adopt a healthy lifestyle.

Making small changes to your diet and exercise routine can significantly contribute to weight loss and overall fat reduction in your body, including the neck area. Focus on the following:

Balanced Diet

Incorporate nutrient-rich, whole foods into your diet, such as fruits, vegetables, lean proteins, and whole grains. Avoid or limit processed foods, sugary snacks, and high-fat meals.


Drinking an adequate amount of water each day helps maintain proper hydration and supports overall health. It can also aid in weight loss and improve the elasticity of your skin.

Regular Exercise

Engage in cardiovascular exercises like brisk walking, jogging, swimming, or cycling to burn calories and promote fat loss throughout your body, including the neck area.

Strength training exercises, particularly those targeting the neck and jaw muscles, can also be beneficial.

Targeted Neck Exercises:

To tone and strengthen the muscles in your neck and jawline, incorporate the following exercises into your fitness routine:

Chin Lifts

Stand or sit with your spine straight. Lift your chin towards the ceiling while keeping your lips closed but relaxed. Hold for a few seconds, then lower your chin. Repeat this exercise several times a day.

Neck Rolls

Sit or stand with your back straight. Gently roll your head in a circular motion, moving from one shoulder to the other. Perform this exercise in both clockwise and counterclockwise directions for a few minutes daily.

Jaw Exercises

Sit or stand with your head in a neutral position. Move your lower jaw up and down, as if you’re chewing. Repeat this motion for a few minutes each day to strengthen the muscles in your jawline and reduce the appearance of a double chin.

how to get rid of neck fat

Non-Surgical And Surgical Options:

In some cases, non-surgical and surgical procedures can help eliminate persistent neck fat. Consult with a qualified medical professional or dermatologist to discuss the following options:

Kybella: This FDA-approved injectable treatment uses synthetic deoxycholic acid to break down fat cells in the targeted area. It can effectively reduce submental fat, resulting in a more contoured and defined jawline.

CoolSculpting: Using controlled cooling technology, CoolSculpting freezes and eliminates fat cells. It is a non-invasive procedure that can target and reduce fat in various areas, including the neck.

Liposuction: For individuals with larger amounts of neck fat, liposuction may be an option. During this surgical procedure, a plastic surgeon removes excess fat deposits to sculpt the neck and improve its contour.

How to Get Rid of Neck Fat: 7 Effective Exercises You Need to Try!

Neck Rotations 

Neck rotations are a simple yet effective exercise that helps to stretch and tone the muscles in the neck. To perform this exercise, stand or sit up straight with your shoulders relaxed.

Slowly turn your head to the right as far as you comfortably can, hold for a few seconds, and then return to the starting position. Repeat the same movement to the left.

Aim for 10-15 repetitions on each side, gradually increasing the number as your neck muscles become stronger.

Chin Lifts 

Chin lifts target the muscles in the front of the neck and can help improve the appearance of a double chin. Start by standing or sitting with your spine straight. Tilt your head back, keeping your eyes fixed on the ceiling, and pucker your lips as if you were trying to kiss it. You should feel a stretch in the front of your neck. Hold this position for a few seconds and then relax.

Repeat this exercise 10-15 times, gradually increasing the number as you progress.

Jaw Release 

The jaw release exercise helps to strengthen the muscles in the jaw and neck area, promoting a more defined and toned appearance. Begin by sitting or standing in an upright position.

Move your jaw as if you were chewing with your mouth closed. After a few seconds, open your mouth wide and inhale deeply. As you exhale, release your breath with a sighing sound and relax your facial muscles.

Repeat this exercise 10-12 times, focusing on engaging the muscles in your jaw and neck.

Neck Flexion

Neck flexion targets the muscles in the front of the neck and helps improve neck posture and tone. Start by sitting or standing with your spine straight. Slowly lower your chin towards your chest, feeling a stretch in the back of your neck. Hold this position for a few seconds and then slowly raise your head back to the starting position.

Aim for 10-15 repetitions, gradually increasing the number as your neck muscles strengthen.

Resistance Band Pulls 

Using a resistance band can add intensity to your neck exercises and help build strength in the neck muscles.resistance bands

Secure one end of the resistance band to a stationary object at head height. Hold the other end of the band with both hands and stand with your feet shoulder-width apart.

Keep your arms straight and pull the band towards your forehead, keeping your neck and spine aligned.

Slowly release and repeat this exercise for 10-12 repetitions.

Side Neck Stretch 

The side neck stretch targets the muscles on the sides of the neck, helping to improve flexibility and tone. Begin by sitting or standing with your spine straight. Reach your right arm over your head and place your right hand on the left side of your head.

Gently pull your head towards your right shoulder until you feel a stretch in the left side of your neck. Hold this position for 15-30 seconds and then switch sides.

Repeat the stretch 2-3 times on each side.

Platysma Exercise 

The platysma exercise specifically targets the muscles in the lower portion of the neck and jawline, helping to tighten and tone that area.

To perform this exercise, sit or stand with your spine straight. Open your mouth wide, pulling the corners of your mouth downwards as if you were frowning. While maintaining this position, bring the corners of your mouth upward into a smile.

You should feel the muscles in your neck and jawline engage. Hold this smile position for 5-10 seconds and then relax.

Repeat this exercise 10-12 times.

how to get rid of neck fat


While spot reduction of neck fat is not possible, targeted exercises can help strengthen and tone the muscles in the neck, which may lead to a reduction in the appearance of neck fat. Incorporating the seven effective exercises mentioned above into your fitness routine can help you achieve a more defined and youthful-looking neck.

However, it is important to remember that exercise alone is not enough.

Maintaining a healthy diet, staying hydrated, and engaging in regular cardiovascular exercise are also essential for overall weight loss and a more toned physique. Remember to consult with a healthcare professional before starting any new exercise program. With consistency and patience, you can work towards getting rid of neck fat and improving your self-confidence.

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Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to, where he shares his insights and analysis on the latest developments in the world of sports.

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